Sam Maniar, Ph.D.

Most athletes have a good idea on how to prepare physically (rest, stretching), technically (drills to help with technique) and tactically (game plan, watching film) for game day, but few take the time (or know how) to prepare mentally. In this month’s column, I’ll provide you with some tips on how to do this.

Game Week

Here are some suggestions to help you get in the right mindset during the week leading up to a competition.

Visualization: Many people wait to visualize until the night before a game. That’s really not enough. Ideally, an athlete should spend 5-10 minutes visualizing an upcoming performance each day during game week. Try to use all of your senses, make it as vivid as possible and picture various scenarios. Make it realistic, but see success.

Rest: It’s common for athletes to have some jitters the night before a game, so sleep may be disrupted. If you are one of these athletes, try to focus on sleep earlier in the week. Research does suggest that we can bank sleep—to some extent—so get some extra sleep earlier in the week.

Get things off your plate: If you have big projects or homework assignments, try to knock those out in advance so you aren’t unnecessarily stressed before a big game.

Set goals: Set daily goals that will help you prepare for the game. Coming into game day with some built-up momentum will help with confidence.

Prepare for various situations and scenarios: This is essential if you want to stay steady and resilient. What will you do if the weather turns bad? What happens if you jump out to a big lead? What if you find yourself losing early on? What if there are delays and the game starts late? How will you handle a hostile crowd or bad referee? While you can’t prepare for everything, try to prepare for as many likely situations as possible.

Pack ahead of time: Make a list of everything you need to pack for game day. (I suggest saving this list for the future.) Then, pack well in advance. You don’t want to be running all over the place on game day looking for things. This will just add to your stress and anxiety.

Game Day

Think about some of the best performances you have ever had. What was your mindset? How did your body feel? How did you feel emotionally? The answers to these questions should help you figure out what you need to do on game day. The key is to have a plan and to be intentional about what you are doing. Everything you do on game day should have a purpose! Here are some suggestions:

Music: Choose the music carefully. Getting too amped up too soon will only waste energy. If you tend to get nervous, choose something calm and slow. Music can also be a great distracter if you tend to think too much about the game.

Breathe/Meditate: A great way to get centered and to keep yourself in the present is to work on your breathing and/or to meditate. If you are trying to get yourself amped up, take faster, shallower breaths. If you are trying to calm yourself down, take slower, deeper breaths.

Routines: Have a consistent routine that helps your mind know that it is time to compete. That being said, the components of your routine and warm-up should have a purpose.

Set process goals: Focusing on outcomes only adds pressure. Instead, focus on things that are in your control—things that are part of the process. In other words, what is the HOW in terms of getting to your goal?

Good luck in your next competition! Want to learn more? Attend a SPIRE Institute & Academy (IA) camp and get exposed to our mental training coaches and curriculum!

Dr. Maniar is the Director of Mental Skills Training at SPIRE Institute & Academy (IA) and the Founder of the Center for Peak Performance, LLC—a sport psychology and business consulting firm. More information about Dr. Maniar and his work, including his social media handles, can be found on his Linktree.